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Old 10-19-2008, 10:49 AM   #11
Daniel Labuz
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October 19, 2008 – Full Body Treatment

Warm Up: 2 rounds: 5x 35#x2 DB Clean and Push Press, 10x 135# Deadlift, 5x Ring Push Ups

Workout:

(1) 5x5 Overhead Press rest 2 minutes between sets (45#,65#,75#,85#,100#)
(2) Rest 3 Minutes
(3) 3x10 Front Squats with Chains (65#), rest 75 seconds between sets (Chains, +10#, +20#) so First set is 110#, 2nd 120#, and 3rd 130# total
(4) Rest 4 Minutes
(5) 5x30sec Tuck Hang on Rings rest 1 minute between sets
(6) Rest 3 Minutes
(7) Row 500m for time (1:38.3)

Cooldown: Airdyne until the hour is up. 131 calories.

Full rest day tomorrow. Also if you're wondering why I'm not doing any pulling exercises (Pull Ups, heavy olympic lifts, heavy rows etc) it's because I injured my right hand a few weeks ago on a finger board so it's kind of painful to grip heavy objects for the time being. I believe I'll be pain free after I get back from my 7-day vacation coming up which is from Oct 26-Nov 2, I can only hope!

I got Tuck Hang from Gym Jones (And they probably got it from some other source), they are done on rings and here's a picture of it in action: http://www.gymjones.com/schedule.php?date=20050721
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Old 10-20-2008, 01:24 PM   #12
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Good day today, got a bunch of climbing holds from soILLholds.com and most importantly what i've been waiting for sandbags! Just filled them up today, Got the 50# and 80# version, probably going to end up buying the 160# version today. can't wait to use them.
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Old 10-21-2008, 03:18 PM   #13
Daniel Labuz
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October 21, 2008 – Suddenly Sandbags! Weight 161lbs.

Warm Up during fitness class: 20 minutes C2 @ 65-70% MHR. Stats: 2:29.3/500m, 138 AHR, 20 s/m, 4 Damper.

Workout (15 minute drive home):

(1) 3 Rounds
a. 5x 50# Sandbag Cleans
b. 5x 50# Sandbag Lunges Each Leg (10x total)
c. 10x burpees
d. Rest 4 Minutes after 3 rounds

(2) 4 Rounds
a. 3x 60# Sandbag Get-ups Each Shoulder (6x total)
b. 5x 40# Sandbag Halfmoons
c. Rest 4 Minutes after 4 rounds

(3) 2 Rounds
a. 10x 80# Sandbag Back Squats
b. 5x 80# Sandbag Front Squats
c. 10x Ring Dips

(4) Total time to complete (not including C2): 30:01

Cooldown: Precious Chocolate Milk

Sandbags are brutal. Front Squats with a Sandbag are even more brutal. At first I had 10x Front Squats @ 80# sandbag, man was I ever wrong. 3rd Front squat in I could barely keep my back erect, my arms were tired and I was breathing like a mad man all while a 80# sandbag is resting on my chest. Lesson learned the hard way.

For every non-timed C2 session I don't use straps and I put it at 4 damper, and I either go barefoot or wear VFF. I heard it's better to practice technique with no straps as it prohibits you from pushing upwards and to help you control your strokes.

Anyways, sandbags are very fun, and in heavy loads very difficult.
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Old 10-22-2008, 12:48 PM   #14
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October 22, 2008 – Short Endurance Effort, Power

Warm Up: 30 minutes C2 @ 75-80% MHR. 2:13.4/500m, 403 calories, 6746m total, 158 AHR.

Workout:

(1) 3x10 Deadlift rest 75 seconds between sets (135#, 155#, 170#)

(2) 5x5 Power Cleans rest 60 seconds between sets (75#,85#,95#,105#,115#)

(3) 3 Rounds
a. 5x 95# Power Cleans
b. 10x 24” Plyo Box Jump
c. 10x Ring Pull Ups

Cooldown: None

Needed a long warm up today, was 36 degrees in my garage and even after it was all said and done my toes were still numb (damn VFF). Didn't time this session but I started at around 1:40ish and ended at around 2:40ish so an hour give or take a few minutes.

Grip was giving out towards the end, my hand is still hurting some on the heavy deadlifts and 100#+ cleans. Hoping for this to go away within the next 2 weeks.

My conditioning is getting a lot better, and quickly too (Could be in part my strict diet as well kicking in, or the fact that it was definitely colder) but just a week ago my 30 minute row was 4 seconds slower per 500m at the same average heart rate. Not bad I say!

Tomorrow is recovery day.
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Old 10-22-2008, 01:11 PM   #15
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Also forgot to put down some of my PR's I had gathered up

Oct-17: 1x95# Overhead Squat
Oct-8: 1x45# Barbell Turkish Get-up
Oct-5: 1x140# Push Press
Sept-16: 1x150# Front Squat
Sept-29: 1:35.7 500m row
Sept-14: 5x205# Deadlift and 5x135# Bench Press

I don't do many 1RM efforts, maybe 1 or 2 every 2 weeks.
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Old 10-23-2008, 02:23 PM   #16
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October 23, 2008 Recovery

Workout: 20 minutes on C2 @60-70% MHR: 123 AHR, ~3650m, 2:47/500m. 45 sit-ups on a plyo ball.

Just some easy rowing during fitness class while talking to someone about nutrition.
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Old 10-24-2008, 01:00 PM   #17
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October 24, 2008 – Sport Specific Endurance, Eccentric Loading

WITH ICE CLIMBING BOOTS ON

Warm Up: 2 Rounds
10x Calf Raises, 10x step onto and off 12” Plyo with 20# Pack, 5x Step onto and off 18” Plyo with 20# Pack, 5x Step Onto And Off with 20# pack.

Workout:

(1) 3 Rounds @ 30# Pack
a. 10x Step onto and off 24” Plyo Box
b. Squat Sit for 30 secs
c. 10x Step onto and off 24” Plyo Box
d. Rest 3 Minutes after 3 rounds

(2) 3 Rounds @ 40# Pack
a. 20x Step onto and off 12” Plyo Box
b. 10x Step onto and off 18” Plyo Box
c. 5x Step onto and off 24” Plyo Box
d. 5x Lunge Each Leg
e. Rest 3 Minutes after 3 Rounds

(3) 1 Round @ 50# Pack
a. 50x Up and down 12-18-24” Plyo box ladder
b. Rest 2 Minutes
c. 50x Up and down 12-18-24” Plyo box ladder
d. 10x Calf Raises

(4) Total time for warm up and workout: 47:50, AHR:146, MHR: 181 during 3rd round lunges.

Cooldown: Row 5 minutes easy pace

Workout is not meant for cardiovascular endurance or muscular endurance (although i was feeling the burn on the lunges) but mostly to prepare for eccentric pressure put on the body when hiking downhill. Most of the time I would go to a mountain and hike it at least once a week 3000+ elevation and deelevation but I couldn't this week so I thought of this.

My legs hurt and my feet hurt so I guess it worked somewhat, but I guess i'll see tomorrow morning if I can still walk.
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Old 10-25-2008, 11:53 AM   #18
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October 25, 2008 –Full Mind and Body Endurance

Workout:

(1) Carry 80# Sandbag Up and Down Stairs (13 steps) 50 times (25 on Back, 25 In Front (bear hug, rack, whatever as long as it's in front of you)).
(2) Score (How many times sandbag touched the ground, lowest is best obviously): 1 (Front, 12th lap)

Cooldown: Churchill, Manitoba, Canada.

First time ever doing this workout, I was in a daze for a few minutes afterwards. This will be the last time that I will be using chocolate milk as a PWO recovery. I want to get off dairy completely and this is the last dairy product I consume. All of my protein shakes are egg protein, so from November 3rd on I will be almost completely paleo!

I'll be going on vacation (guess where!) tomorrow at 4:30am and I won't be back until November 2nd, so farewell.

I'll be bringing my rings with me to see if I can get some use out of them, otherwise it's running and push-ups
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Old 11-03-2008, 11:41 AM   #19
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Back in Bingo-town unfortunately, arrived late last night and had to wake up early to do some more studying for exams this week.

Since it's getting close to ice season, within a month I'm going to switch up training to more specific climbing oriented. I still cannot do finger or grip strength exercises as my hand has still not fully healed, and in fact I think it will be at least another month until I can start finger and grip strength.

Not going to do anything today as I have a lot of school work among other things I haven't organized yet. But it's time to get back into it full force.
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Old 11-04-2008, 08:36 AM   #20
Daniel Labuz
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I'm dabbling with the idea of putting in 2 intermittent fasting periods a week

First is from 11am Tuesday to 7am Wednesday
Second is from 11am Thursday to 7am Friday

Today will be the first day I'll attempt this, mostly because I'm quite angry on how much fat I gained over the last week (a lot of carbs unfortunately, there wasn't much choice in Churchill)

At least it will save me time cooking, and more time to train and get school work completed

Also, I'm going to start sleeping outside at least once a week to test out equipment and get acclimated to sleeping in colder conditions. This will be on non-training days
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